Not active now? Check in with your doctor first, and if something hurts, stop. Your own body weight and you'll work them with these moves to make the most of your At-Home Workout without any equipment. Bodyweight exercises will make your at-home workout challenging no matter your fitness level.
Beginner routine
Bicycle crunch
Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
Exercise Benefits
Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist, and improves your stability and flexibility. This exercise works your abs and obliques and because it keeps your body moving constantly, boosts your heart rate, and burns even more calories.
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| Photo Credit: Popsugar |
Jackknife
Crunch up, bringing your arms overhead toward your toes and your legs toward the center of your body. The jackknife exercise is a complete core exercise that really uses your entire core.
Exercise Benefits
Jackknife exercises are designed to strengthen the upper and lower abdominal muscles, particularly the transversus abdominis muscle. There are a number of variations of jackknife exercises that allow people of different ages and ability to work their abdominal muscles.
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| Photo Credit: tlsslim |
Plank
Just place your elbows beneath your shoulders as pictured, and tighten your core to lift your torso off the ground. Your back should be straight with everything from your glutes to your stomach tight and engaged. Lifting one arm or one leg — and holding it there — will take a plank up a notch. Hold for as many seconds as you can, then switch sides.
Exercise Benefits
Strengthens Your Core Musculature. Boosts Metabolism, Improves Balance, Increases Flexibility, Relieves Back Pains, Gives You Better Posture, Reduces Abdominal Fat, Reduces and Abdominal Fat.
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| Photo Credit: tlsslim |
Side-lying hip abduction
Lay on your side with the hip you want to strengthen on top. Keep your hips straight up towards the ceiling. Hip abductions are a simple, effective way to strengthen glutes and core muscles.
Exercise Benefits
Reduce knee valgus, Better muscle activation and performance, and Decrease pain.
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| Photo Credit: theactivetimes |
Down Dog Abs
Start in Down Dog and lift your right leg into the air, this is your Down Dog split position. Bring your right knee under your torso. Pause then extend right leg back to down dog split. Now bring your right knee to meet your right elbow. Pause then extend right leg back to Down Dog split. Finally bring your right knee to meet your left elbow. Pause then extend right leg back to Down Dog split. Do 5 reps on each side. This full body move works the upper body while focusing on the abs. It also a provides a nice stretch for the calves.
Exercise Benefits
Stretches the lower body. The inversion of downward dog helps you get into position to stretch the hamstrings, calves, and ankles fully. Strengthens the upper body, Stimulates blood flow, Improves posture, and Fine-tunes your foot muscles.
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| Photo & Gif Credit: Self |
Bent Knee Push Ups
Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you. Tighten abs while you bend arms, lowering your torso until chest grazes the floor. Push torso back up by straightening arms. Rinse and repeat.
If you notice your form is getting sloppy, take a break. You might hurt yourself if you do too much too soon. You can add knee push ups to an upper body warm up routine to prepare your muscles for strength training. But you’ll build up strength over time!
Exercise Benefits
Bent-knee push-up is very effective at strengthening and toning the chest, triceps and shoulder muscles. Strengthen the core, increase metabolic rate and reduce bone loss.
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| Photo & Gif Credit: greatist |
The Glute Bridge - Single-Leg Glute Bridge
Lie on your back with your knees bent and heels flat against the floor. Keep your feet hip-width apart and arms at your sides, palms against the floor. This is your starting position. Brace core and press your heels into the floor, driving your hips upwards and finishing the movement by squeezing your butt, making sure not to use your lower back. While in this position, take one foot off the ground and extend that leg fully in front of you. Return your leg to the ground and repeat with the opposite leg.
Exercise Benefits
Improved Squatting and Deadlifting Performance. Alleviate Knee and Lower Back Pain. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain.
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| Photo Credit: coachmag "All information provided within this web and mobile application is intended for general information and is provided on the understanding that no surgical and medical advice or recommendation is being rendered. Please do not disregard the professional advice of your physician." |
